In Ann Laurie’s post on the heat earlier this morning, she included something on rhabdomyolysis, specifically this link to The Washington Post‘s reporting on it. Specifically that people are more at risk for it now, after a year of COVID related self confinement that may have limited their physical activity combined with the exceedingly high heat in parts of the US, as well as other countries, that don’t normally see temperatures get that high.
WaterGirl’s post was about thinking about and sharing ways to stay cool for people that don’t normally live in high heat and/or high heat/high humidity places, I wanted to add a point or two on the front page.
Think of it as Silvermansplaining!!!!
Just a quick caveat, I’m not a personal trainer and I’m certainly not YOUR personal trainer, but I have been a martial arts instructor of a very cardio intensive martial art and I was teaching it in places with high heat and humidity in the summer. And while several friends who are personal trainers have encouraged me to at least get certified as a TRX trainer, I have just never gotten around to it largely because I have no interest in training people, let alone running group fitness classes. It doesn’t help that I was considering doing the certification course that would have been held nearest to me on TRX’s certification schedule in 2020…
All of the above said, pre-pandemic, I was in the gym at least four days a week for between 90 minutes and two hours at a time, doing intensive strength and cardio training. During the pandemic, I maintained my regimen using my TRX, as well as using long walks with the dogs to maintain some level of cardio intensity as I did not initially have a weight set up at home. Nor an Arc Trainer, which is my preferred cardio fitness machine. This changed several months ago in the late winter/early spring when I got a used ArcTrainer from a fitness equipment supply company that has the account for the local Planet Fitness franchise. At just about the same time I got a set of the adjustable dumbbells so I could reintroduce free weights back in to my regimen. Basically I was feeling as if I’d hit a huge wall in my exercise regimen so that even as I was maintaining a somewhat acceptable fitness level, I was treading water given the resources at hand due to the pandemic.
And here’s where we get to the details. As I’ve indicated, I basically live in a cyprus swamp/wetland that was partially reclaimed with offsets decades ago when such things were still allowed. The average high heat index here over the past month, unless it has been monsooning all day, has been in the 101 to 104 range. And I’ve learned a few things I want to share that might be helpful in dealing with the heat if you’re exercising. The first is that I’ve shifted my workout times. If I’m up and have space in the schedule, I try to get my workout in as early as I can and certainly no later than 11 AM. In the Fall, Winter, and Spring, before the heat and humidity get high again, I’d often break up the day with a 1 or 2 PM workout. Now, I try to avoid that at all costs. Especially if I’m using the TRX as the mount is over the garage door facing out, so I’m working out in the driveway in direct sunlight. And the driveway faces west, so it’s getting full summer sun for a lot of the day! So I’m either working out earlier in the day or later in the day. My weights are on my screened in back patio. So no direct sunlight, but the full effects of the heat and humidity despite the fans. The Arc Trainer lives inside where it is air conditioned.
The second thing I’ve learned is to break up the workouts. When I used the gym, the reason my workouts would take 90 to 120 minutes is I started with the weights or TRX strength training and then finished with 40 minutes to an hour of high intensity cardio on the ArcTrainer every lift day except for leg day. That’s not happening right now. As I’ve written about here before, I used a lower weight, higher rep strength training system. Basically I want to lift a decent amount of weight as many times as possible before I feel like the next rep isn’t going to be possible – as in I’d have to drop the weight. So I’m trying to work each set of reps to failure. This usually means a 12 to 16 or 18 rep set, four sets per exercise, at least three sets per muscle group being worked, per workout. Regardless of TRX or free weights. I take water between every set of reps. Each 30 second to 1 minute rest between sets of reps means hydration! While this type of lifting produces some cardio effects, the real point here is that in high heat and humidity, by the time I’m done, I’m completely done. Doesn’t matter if I’m working out in the morning or the evening, So instead of weights/TRX strength training immediately followed by cardio, I do four days of weight strength training and three days of cardio training per week. I’m not piggy backing them because it’s neither safe, nor healthy.
There are a lot of reasons to be careful when exercising in high heat and high humidity, or just doing anything strenuous in high heat and humidity, and extreme cold can be just as dangerous – I’ve shoveled my fair share of snow over the years – but trust me, you DO NOT want to over stress your system to the point of getting rhabdo! Here’s a professional bodybuilder, strength, and fitness competitor explaining just what she went through when she got rhabdo last year:
And, of course, remember to hydrate! I’m not kidding. I will go through at least one 64 ounce water bottle per workout. And that doesn’t count all the other water I’m drinking per day!
I’ll be back later with a never before told true story of Bixby sure to entertain and scandalize the Balloon Juice community, as well as give Cole dyspepsia or something…
Open thread!
Soprano2
I always make sure to drink plenty of water when I do cardio. I see people do a whole Jazzercize class and drink maybe once or twice. I don’t know how they do that!
Adam L Silverman
@Soprano2: I don’t get it either. That’s also how we do aikido classes. You don’t get off the mat unless you have to. Which given how we’re training and where we’re training is just stupid.
Leto
If there’s no video, how will people remember??? ;)
Baud
This is the perfect post to read while eating several slices of pie.
schrodingers_cat
One of the best hot weather exercises is swimming.
laura
I’m an old and I lost a ton of muscle tone over the last year. I ventured back to the gym in the last couple of weeks and boy howdy did it feel good to climb aboard the rowing machine – conveniently located in a parking space in the garage complex. I started with 2 10 minute sessions and now I’m able to do 30 minutes uninterrupted BUT, I am struggling with taking the gym membership moolah and buying a rowing machine for home use. Space is an issue, but it seems like a good decision because it’s such a nice full body/core workout. Thoughts Mr. S?
Benw
@Baud: keeping cool means heaping ice cream onto the pie!
Adam L Silverman
@Leto: Updated up in the post. And here, so you don’t have to strain yourself scrolling back up:
Jerzy Russian
You’re not the boss of me! Now, if you will excuse me, I need to lie down. I am feeling a bit light headed.
Adam L Silverman
@laura: See if there is a fitness supply place in your area that sells used or refurbished machines. Usually they’ll have one or more contracts for supplying and maintaining the machines at the gyms in your area. If they do, you can usually get a really good deal on a machine in good condition.
R-Jud
When I was competing in weightlifting and training 10-15 hours per week, my coach nagged us if we weren’t drinking a liter of water every hour. It made a difference even though one doesn’t get that out of breath in a long lifting session, even when doing lots of light technical reps with short, timed rests.
Drink your water.
Ruckus
Adam, you use the same type of program that I do, with the one difference being level of effort. 20 yrs ago I did a similar program but as I’ve aged the level has dropped somewhat significantly. But it has helped me keep my weight, and cardio, in a good range as I’m in my seventh decade. I also find my stress level has dropped just a bit in retirement. And that helps with life a lot.
evodevo
@Adam L Silverman:
I always loved this..LOLOL
narya
@laura: If you were in Chicago, I might hand off my waterrower to you. I used it a bit over the winter when the ice/snow was just too awful, but it mostly goes unused. I got it used 10 years ago–found it on craig’s list, i think.
NotMax
No A/C in the humble abode.
Black coffee (no sugar) is my constant sippage during daylight hours, plus a 34 oz. insulated mug of water also within reach of the desk 24/7. When heated/overheated from being outdoors or having engaged in something strenuous, will supplement that with 16 oz. glasses of iced tea.
As I never eat breakfast or lunch, a handful of peanut butter filled pretzels during the most oppressive parts of high temp days provides modest replenishment of salt, as needed.
Kathleen
@Adam L Silverman: I wish I could get the hang of the Arc because I know a lot of people think it’s a great workout. I never can get good form. My go to is the Stairmaster. Love that thing. I worked out all through the pandemic but like you felt I wasn’t pushing it enough. Unlike you I didn’t change my routine. I’ve just started to get back into running but I need to up my game.
Also regarding hydration I’ll share what a doc told me after I bonked from dehydration for the fifth time during a marathon. He said I ‘m a person who sweats salt and if you sweat salt you need more than water to stay hydrated. So I made sure I upped electrolytes. I would also consider a little snack bag with a bit of salt. But today I consider 3 miles an accomplishment!
Adam L Silverman
@narya: If you can go out and rescue a pet today, I’m sure we can get someone to drive the pet and the rower to wherever Laura is…//
Adam L Silverman
@Kathleen: Everyone is different.
As for salt or elecrtolytes, there are important. And I make sure I supplement as necessary.
raven
I’m 2 weeks out of surgery and have been walking 1.4 miles in 30 minutes in the morning. Unfortunately I’m not experiencing any improvement over what I could do pre-surgery. The doc said this might not do it and I’m hoping maybe over time it will. I can’t get back into the water for another month so that’s a bummer. I put on a good bit of weight, up to 218, and my fitness guru said I’m not going to be able to exercise my way out of that.
Kineslaw
Reposted from downstairs.
One thing I used in Australia was a cheap homemade Air Conditioner. Take a styrofoam cooler and cut two holes in the lid, one big enough for a small fan and one big enough for an elbow piece of PVC pipe. Put ice and rock salt in the cooler, turn on the fan and cooler air comes out the elbow pipe.
Depending on the size of the cooler and the room, it can take 10+ degrees off the temp. You do have to choose a room, close the door and keep it running to get much benefit.
This is the sophisticated version.
Adam L Silverman
We’re #1!!!
sdhays
@Adam L Silverman: Congratulations…?
?BillinGlendaleCA
@Ruckus:
Dude, you’re in your 8th decade.
?BillinGlendaleCA
@Adam L Silverman: Floriduh Man/Women strike again!
Ohio Mom
Ruckus:
I am continually amused by the way you work your retirement into every comment. Congrats to you on this marvelous milestone.
?BillinGlendaleCA
@Ohio Mom: He just wants to rub it in for the rest of us workin’ stiffs.
Leto
@Adam L Silverman: haha <3
LeftCoastYankee
I need to re-hydrate just watching exercise.
Cermet
As in all things requiring endurance – start easy with short time durations. Slowly extend. I managed to be able to work on my roof (removed old one, and rebuilt a new one with all new material/wood), in the sun for most the day with temps never less than 90F (air temp, not roof temp.) I grew tolerant as I started with just weekends with shorts times only in the morning. Then lengthened through much of the afternoon and added days. After a few weeks I could handle five to six hours straight without overheating or having issues. I’m not in all that great shape, either.
germy
zhena gogolia
My gym got rid of all the arc trainers. I miss them, even though I haven’t been there since March 2020.
Ruckus
@?BillinGlendaleCA:
I was hoping that no one would notice that…….
And damnit it makes me feel younger!
laura
@Adam L Silverman: sunny sacramento! I’m looking at the water rower- but space, or lack thereof, is an issue what with all the bicycles (we are currently at a low of only 2 in the living room). I really appreciate the breeze that the rower throws back in my face and it’s easy on the joints. I’ve trashed my left hip on walking picket lines the last few years on the job and I’m trying to avoid sitting and moldering in place for the long game.
eclare
Ruckus
@Ohio Mom:
It’s new, it was over due, but it is the life I lead.
@?BillinGlendaleCA:
Damn right I’m rubbing it in, 60 yrs of earning a living, if you can call it that, and I finally arrived at the end of working, of having a job. I was so used to working my boss had to tell me to give him a date. I did and it’s past. The last day was great. I am far more relaxed than I’ve been in, well forever. Life rarely works out how you pictured it, and mine has been no exception. So now it’s a new direction and I like it.
andy
My sole remaining good habit is something I did back in my cycling days. Always drink before you’re thirsty and keep your pee as clear as possible. You know you’re headed for trouble if it starts getting dark. I always keep at least 3 gallons ready to go in my fridge, and since in my old age I’m on diuretics, I’m finding I do a gallon and a half when it’s hot or dry. Drinking lots of water is also good for the skin!
?BillinGlendaleCA
@Ruckus:
With this crowd? It’s like you don’t even know us. //
Elizabelle
@Kineslaw: Re making the styrofoam cooler air conditioner: that was so interesting. Thank. you.
Royston Vasey
I have no idea how much “64 ounce”‘s of water is.
I have been using litres (L) and millilitres (ML) for ever.
Here, Coke bottles are 1.5L or 2.0L, so I’m guessing 64Oz is about 1.5L.
RV in NZ
?BillinGlendaleCA
@Royston Vasey: About 2 liters.
A liter is roughly a quart, 32 oz per quart.
narya
@Adam L Silverman: hah! the challenge is that I’d probably want to keep the pet. I’m not 100% certain I want to get rid of the rower, tbh; I used it more this winter, because i didn’t want to lose all the ground I’d gained by running nearly every day and losing 20 pounds last year. I keep thinking I need to add weight training of some kind, but the motivation is a challenge, in addition to coming up with a 15-minute program that would work. I’ve found resources online, but . . .
Gravenstone
@eclare: And slightly less instant water!
gbbalto
@Royston Vasey: 1.89 litres
Gravenstone
@Royston Vasey: Half a gallon, or roughly 1.9 L.
Adam L Silverman
@Royston Vasey: 1.89 liters.
Adam L Silverman
@narya: I was just being sarcastic.
narya
@Adam L Silverman: I know ;-) But this IS a full-service blog, after all. And top-10,000, I hear!
Geminid
@Kathleen: I work outside in the summer. I’ve found that a hydration mix of cool water, lemon or lime juice, and sea salt works for me. It’s cheap and tasty. I don’t measure, but I try not to put so much salt in that I can taste it.
Delk
I don’t know if it was mentioned, but your mail deliverer would appreciate an ice cold bottle of water!
Ruckus
@?BillinGlendaleCA:
Hoping is not the same as believing.
p.a.
Even before the shutdown I moved away from straight PF machines- ellip, arc, bike, and treadmill- to some interspersed outdoor walking also. With the shutdown I upped the walks to 23-28 miles/wk with some not-that-high (low point 85′, high 235′) but very steep hills in my neighborhood included. When PF reopened & 2 weeks post my 2nd vacc I did the PF machines at the same duration as pre-shutdown, but 1/2 the difficulty level. Oh boy, naproxen time! All leg muscles are not created equal. My stamina took a hit, but not nearly to the extent of my legs.
Shutdown did dumbbells, tubing (with the clip-on handles), bands, light kettles, ankle weights at home. Have not had the heart to do the PF weight machines yet.
JaneE
I do water aerobics, and both our instructors emphasize that you need to hydrate because you are still sweating in the water. You just don’t realize it. One has a mantra she repeats fairly regularly “Drink and pee so no IV”. Everyone laughs, but everyone brings water to class and drinks it too.
Yutsano
I’ve had rhabdo. People do not want. It’s basically your muscles decay to the point your kidneys can no longer handle the load. Before you know it you can barely function and it feels like your whole body is lead. Put me in hospital for a month.
trollhattan
@Gravenstone:
Also 4.15 pounds.
As a backpacker, we stress over how much water to carry on the trail, as water on the go in the Sierra Nevada is pretty rare and the further into the season one goes, the less likely it is to be present.
Humping 40 pounds of gear and supplies on poor trails at 8k feet will sweat out water faster than anything I can name. (Doubling that and dragging your ass around Camp Legeune must be something else entirely.)
Miss Bianca
@Ohio Mom: Poor Ruckus! He’s been waiting SO LONG to retire, he just can’t help himself! : )
Ruckus
@trollhattan:
Remember that it’s pretty dry at altitude so your sweat evaporates faster as well. And that can make it more difficult to stay hydrated because you don’t notice that you are actually sweating as much as you are.
I was in boot camp in San Diego, and Navy boot camp was next to MCRD – Marine boot camp. What separated us was a chain link fence.
Now that MC training might be good for physical fitness and combat but it was brutal for the guys doing it. Full pack, hand carrying an M14 rifle at the ready, full battle gear, double timing over rough ground, in formation, the look on their faces as we watched them go by, as we were just waking up in the morning and they had been up for quite a while, that was life affirming, that I had made a good decision to enlist. In the Navy.
Ruckus
@Miss Bianca:
You jest, but it really is true. I don’t know if it will turn out as nice as I picture, but I sure am enjoying it.
trollhattan
@Ruckus:
Spot on with altitude speeding dehydration. Adding to the challenge, it suppresses the sense of thirst and hunger so one might not begin drinking and snacking soon enough to stave off symptoms later. “Drink before you’re thirsty, snack before you’re hungry” are so important.
Soprano2
@zhena gogolia: The arc trainers look like ellipticals to me. When I belonged to 10 Fitness (before they got rid of all their classes!) I would do an hour on the elliptical when I got there and found out they cancelled my Zumba class. It was a good workout, but boring, even when I listened to my IPod. If I’d had to use that thing every day, I never could have kept exercising.
Ken
Slightly less than a six-pack.
J R in WV
Way back just after I retired, we visited a cousin in SE Arizona, and one day Wife and I were eating lunch… while waiting for the food we leafed through a real estate sales brochure. Lots of white brick faux Spanish ranch houses over by the Army base in Sierra Vista, flat brown high desert lots, etc. Boring.
Then I turned the page and saw a steep hill covered with greenery, pinon, live oak, alligator juniper, high altitude cactus, etc. So we called to ask about access, which was rough but not absurd, and drove out with cousin and realtor to see that 10 acre tract. Looking at the hill, a foothill of the Dragoon Mtn Range running from 5300′ to around 5800′, and as advertised, lots of greenery.
When we were half way up, I was ahead of Wife and cousin, and I turned around — and saw a 50 miles view of the Valley, with 5 mountain ranges around the valley! There have been pix on the OTR posts in the past.
We bought the tract, hired a contractor to build a road and create a bench where I could build a house. The next winter I convinced 3 friends to go out west with me to start building. Towed a trailer/tractor backhoe, long story shortened, we worked 6 days a week for 3 months, and being a retired software guy, doing full time construction work pretty much wasted me.
When I got home and did the quarterly Dr checkup, he had me stop taking my statin, as the blood work showed signs of Rhabdo… [see, on topic after all!] I didn’t think the statin had so much to do with it… I just way over did the work keeping up with guys who farmed and did construction all the time.
Ruckus
@trollhattan:
Yep.
I used to hang around Mammoth Mountain area some as a teen and if you didn’t pay attention, you could get into trouble – fast.
Highest I’ve been when standing on ground was Longs Peak, CO, that is over 14,000 ft. Just a tad difficult to breathe at that altitude.
Caphilldcne
@Adam L Silverman: thank you for this advice. I want to get a rowing machine (no idea where to put it) but you’ve just told me how to buy it!! You get really value for money on this blog!!
edit: thanks, Laura for posing the question. also, I’m still laughing about that marine hydration/planning video. I don’t miss the AF at all tho. OMG
Uncle Cosmo
“Silvermansplaining” – ?
As in “Hiyo Silverman, oy veh!” – ?
;^D